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How One Rider’s Mission Came Full Circle Through CAR T-Cell Therapy: Steve Mars’ Story

How One Rider’s Mission Came Full Circle Through CAR T-Cell Therapy: Steve Mars’ Story

A middle-aged man in a navy hoodie and cap sits at a table with his hands clasped, smiling at the camera, indoors with large windows showing a snowy outdoor scene in the background.

Nine-time Empire State Rider, Steve Mars, exemplifies what it means to commit and give back. For years, he rode his bike 500+ miles across New York State for others — to honor the lives of his mother, cousin and best friend who all lost their lives to cancer and to fund cancer research for the next generation. Never could he have predicted that he would eventually receive the same treatment for which he spent years fundraising.  

But first, Steve’s Start with Empire State Ride

When Steve Mars signed up for Empire State Ride for the first time in 2016, two motives fueled him: respect for the mission to end cancer and a deep desire to prove his kids wrong.

He first learned about Empire State Ride through the New York City Bike Expo back when ESR was in its second year. ESR’s founder, Terry Bourgeois, sent him a YouTube video about the adventure, and Steve was sold. At the time, he’d only ever ridden 60 miles, but the idea of riding 500+ miles across New York State excited him. Steve told his wife, Barb Mars, and two daughters, Kaitlin Mars-Liebman and Lauren Melchione, his plan, and it only added fuel to the fire.

“I was 55, and my kids looked at me and said, ‘You can’t ride to Buffalo … like, this is crazy.’ And I was just like, ‘I’m going to get you and show you what it’s like to go out of your comfort zone.’ That’s really the driving force behind this,” Steve says, laughing.

When Steve toed the start line of his first Empire State Ride, he knew nobody but was determined to see the adventure through. Over seven days, he conquered miles, hills and weather and finally reached the finish line in Niagara Falls.

Four people wearing New York Mets gear smile for a photo at a baseball stadium, with a game taking place in the background and a large crowd in the stands.

I remember thinking [ESR] was kind of crazy … but he quickly proved that fear wrong. After that first year, it was like, ‘Oh, this is just what Dad does.’”

“I remember watching [the finish line] on livestream his first year, and we were very inspired that he did all the miles and didn’t back down,” Kaitlin recalls. “He didn’t get in the van and travel 20 miles; he did the whole thing … and for a good cause, as well.”

“I remember thinking [ESR] was kind of crazy …” Lauren says, smiling, “but he quickly proved that fear wrong. After that first year, it was like, ‘Oh, this is just what Dad does.’”

For good measure, Steve finished eight more Empire State Rides after that. And Barb loves to tell people about it.

“I feel like I’m Steve’s best PR person, because he’s a humble man,” she says, “We’ll be in a social situation, and I’ll be like, ‘You know, he did it nine times.’ Nine!”

From Road Warrior to Mission Crusader

Three cyclists in matching blue and orange jerseys smile and raise a bike overhead, celebrating at a scenic viewpoint with a city skyline and river in the background.
Steve, Terry and Danielle hold up a bike at the ESR finish line in Niagara Falls
Two men in blue cycling jerseys stand on a scenic overlook beside a waterfall, smiling and talking. One holds a drink, while the other wears sunglasses. They appear to be part of a cycling event or ride.
Steve and Terry laughing at the ESR Finish line

After that first year, Steve never toed the start line alone again. The people in the ESR community, including founder Terry Bourgeois, became fast friends. Steve even joined the steering committee as a volunteer co-chair.

“I did marketing partnerships in my career, and at the end of the seventh day my first year, Terry came up to me and said, ‘We’re thinking about forming a steering team in New York. What do you think?’ And I’m like, ‘You had me at hello.’ He had no idea what I did for a living, but I’m very big into collaboration and leveraging my network for the benefit of the ride. The fact that Terry came up to me at the end of that first week … I’m just blown away. He just changed my life.”

An unwavering champion for the cancer cause, Steve has raised an incredible $135,226 through the weeklong Empire State Ride to drive cancer research at Roswell Park Comprehensive Cancer Center and across the globe. That number does not include the total he raised through Empire State Ride Long Island, a day ride and fundraiser he founded in Oyster Bay, New York, more than six years ago. That event has raised $649,050 to advance the future of cancer care at Roswell Park and Catholic Health Cancer Centers. His enthusiasm has engaged countless people in a movement to break through to newer, better treatments.

"The fact that Terry came up to me at the end of that first week … I'm just blown away. He just changed my life."

Fundraising 🤝Breakthroughs

Over the decade that he has been fundraising, Steve’s efforts (and those of his fellow road warriors) have helped fund key research breakthroughs, including major advances in CAR T-cell therapy, a type of cellular therapy that arms the body’s immune-fighting T cells to identify and attack cancer cells. Roswell Park’s Deputy Director Renier Brentjens, MD, PhD, Chair of the Departments of Medicine and Immunology and the Katherine Anne Gioia Endowed Chair in Cancer Medicine helped pioneer this innovative treatment. Dr. Brentjens is also an Empire State Rider.

“This is all about me paying it forward. You know, there are so many people smarter than me in this mission. And for me to be on a ride with Dr. Joyce Ohm or Dr. Renier Brentjens … I just look over and am completely humbled by their intelligence.” Steve says.

Steve saw firsthand the impact of his fundraising when he visited Buffalo back in 2024 for the grand opening of Roswell Park’s GMP Engineering and Cell Manufacturing Facility. This innovative space is the first of only two cell and gene therapy hubs in New York State. The cleans rooms allow Roswell Park clinicians to manufacture cells right on campus, allowing more patients to access innovative cellular therapies (like CAR T-cell therapy) and paving the way for more clinical trials.

What Steve didn’t yet realize was how full circle that tour would become.

A person with a shaved head and a visible scar on their scalp looks downwards, wearing a dark hoodie. The background is softly blurred, suggesting an indoor setting with natural light.

Full-Circle Moments: Steve’s Cancer Journey

Cancer has always hit too close to home for Steve. In 2008, Steve’s mother was diagnosed with late-stage metastatic breast cancer, and Steve soon discovered that he had non-Hodgkins follicular lymphoma. His mother passed away only a few days after Steve started treatment.

“There I was getting chemo, my first infusion, and essentially, I felt like my mom was sending me her last bit of life so I could move on,” Steve says.

And Steve did. He put his head down, pursued the treatment and eventually reached remission. He remained cancer-free for almost 17 years.  

Then, in 2020, Barb was diagnosed with triple negative breast cancer.

“I went through treatment, and it’ll be five years for me on July 20th,” Barb says. “But you get to a certain phase in your life, and you realize what’s important, what comes into focus. This happened to me during my cancer journey. I think Steve is there too, you know?”

For Steve and Barb, family came into focus. This has especially rung true since Summer 2025. Amidst training for Empire State Ride, Steve started to feel off. There were lumps in his neck, and he got ill very quickly. It soon became apparent that Steve’s cancer had returned. Through it all, his family and friends rallied around him.

The months that followed blurred between chemotherapy and trips to the ER. In December, Steve was declared in remission and rang the victory bell to symbolize the end of his treatment. Only five weeks later, he started showing stroke-like behaviors, and scans revealed the cancer had emerged in his brain. During additional chemotherapy treatments, Steve was admitted to the ICU for complications from RSV. Though the weakened diseased cells responded to chemotherapy, some of the more stubborn cancer cells remained.

That’s when Steve’s care team decided to pivot to the treatment that Steve spent so many years helping to advance: CAR T-cell therapy. First, he had to undergo several rounds of radiation to bridge the gaps to CAR T-cell therapy. Then, several rounds of chemotherapy were given to wipe out his existing T cells and make room for the genetically engineered “super” cells. Steve had his T cells removed, genetically modified in a lab to attack cancer cells and reinfused.

The road ahead is long, but Steve finds peace in knowing that he has so many more treatment options today than he did 17 years ago when CAR T-cell therapy wasn’t around.

“This is year ten of my mission [to end cancer]. And one of the things that really stands out to me is incredible change that we’ve seen in the last ten years … SurVaxM, CAR T-cell therapy and other incredible advances,” Steve says. “I’m willing to do whatever it takes to make cancer stop.”

A man and two young girls, all smiling, ride together on a bicycle in a quiet suburban street. The girls wear helmets and sit on the front. Trees and a lawn are in the background.
Steve and his two daughters in the early days of cycling
Four people stand outdoors in bike gear and helmets, smiling under trees on a sunny day. Two wear matching blue and orange jerseys; one has a blue shirt. Buildings and more people are visible in the background.
Steve, Kaitlin, Lauren and Barbara at the 2026 Empire State Ride Long Island

“This is year ten of my mission [to end cancer]. And one of the things that really stands out to me is incredible change that we've seen in the last ten years … SurVaxM, CAR T-cell therapy and other incredible advances. I'm willing to do whatever it takes to make cancer stop.”

What It Means to Keep Going

Even in the thick of his toughest challenge yet, Steve hasn’t stopped giving back. He’s devastated to miss this year’s ESR, but he’s still fundraising and spreading the word. And after a decade of being involved, Steve has a whole community standing with him.

“His journey definitely shows how resilient he is and how he is not willing to give up and give in. His sense of humor has stayed, and he was doing Zoom calls for the ride in the hospital. He’s busy doing good things and not just focused on whatever he’s going through. It also helps that all of the doctors, nurses and other staff members have been so kind and supportive. He’s built relationships with everybody. It definitely shows his strength through this process,” Katilin says.

Lauren agrees, “He’s always been kind of that model of strength in our family, but even more so now. It shows that a positive attitude and resilience really does pay off. That definitely helps him get through — and us, too. We have to show the strength that he shows us.”

Join Steve in the mission to end cancer.

The Power of Empire State Ride’s Top Fundraisers: Advancing Pancreatic Cancer Research

A person in an orange jacket stands clapping with hands raised above their head in a crowded indoor setting, while others sit and watch, some also applauding. Blue barriers and white beams are visible in the background.

The Power of Empire State Ride’s Top Fundraisers: Advancing Pancreatic Cancer Research

The Power of Empire State Ride Fundraising

Empire State Ride has fueled its share of important cancer research over the event’s 12-year history. From generating seed funding for new ideas on how to treat cancer to enabling breakthrough treatments like SurVaxM, a brain cancer vaccine, funding from this event has moved the needle on how we treat cancer, bringing hope to patients everywhere. Riders play a major role in making these advances possible, each raising $3,500 or more for the cause. Since ESR’s inception, this has led to a collective $12 million raised for the mission to end cancer (and counting!).

Then there’s the small but committed group of Excelsior riders who go above and beyond the call of duty each year, raising an incredible $20,000 or more. Funds from these riders are pooled and designated to advance one promising new research study. In 2025, Excelsior riders funded a research study from Agnes Witkiewicz, MD, Director of Advanced Tissue Imaging at Roswell Park. This study, entitled “Multi-Pronged Therapeutic Targeting of Pancreatic Cancer” explores a multidimensional, targeted approach to treating pancreatic cancer, a cancer that is notoriously hard to treat and expected to become the second leading cause of cancer deaths by 2030.

Who Funded the Pancreatic Cancer Research Study?

A large group of people of various ages smile and pose together indoors under a metal roof, standing and kneeling in front of blue pickup windows and beige walls.

2025 Empire State Ride Excelsior riders who raised $20,000 or more helped fund this promising research project. A special thank you to …

  • Terry Bourgeois
  • Seth Brener
  • Maria Coccia-Bourgeois (Read Maria’s Story)
  • Scott Cohen
  • Douglas Eberhard
  • Jane Eshbaugh (Read Jane’s Story)
  • Thomas Flynn
  • Jerry Lewandowski (Read Jerry’s Why)
  • Vincent Loscalzo
  • Jason Maher
  • Emily Regan (Read about Emily’s Team)
  • Jacob Richey
  • Tim Richey
  • Steven Shepsman
  • Christine Standish

What Does the Pancreatic Cancer Research Study Investigate?

In simple terms, this new study uses a three-pronged approach to address the issue of treatment resistance in pancreatic cancer. Focused on generating preliminary data, the study will serve as a stepping stone to determine the effectiveness using  KRAS and RAS inhibitors in combination with CDK inhibitors to boost a patient’s response to CAR T-cell therapy.

KRAS inhibitors have been successful in suppressing gene mutations individually, but response time is limited and treatment resistance still develops. Researchers will seek to inhibit and reverse resistance to KRAS inhibitors using RAS and CDK inhibitors while enhancing overall understanding of how treatment resistance develops.

From there, researchers will determine how pre-treating pancreatic cancer with KRAS and CDK inhibitors works when followed by the use of CAR T-cell therapy, which uses a patient’s own disease-fighting T cells to recognize and attack cancer cells. CAR T-Cell therapy has proven highly effective in treating liquid tumors like leukemia but has not yet been as successful with solid tumors.

A person wearing an orange "Survivor #EmpireStateRide" tank top walks on a path near tents at sunrise, with sunlight shining behind their head and trees in the background.

What Empire State Ride Makes Possible

By raising $20,000 or more, the 2025 top Excelsior riders are shaping our approach to cancer survivorship, building a model that’s aimed at long-term health. This is just one example of what Empire State Ride fundraising is making possible in the world of cancer research. We can’t wait to see where we go next!

Read more about where Empire State Ride funding goes.

Empire State Riders are Igniting Cancer Breakthroughs to Spark New Hope

A rider holds their bike bandles with a "Why I Ride" sign on it. The lighting is warm and vibrant.

Empire State Riders are Igniting Cancer Breakthroughs to Spark New Hope

You're sparking hope for cancer patients!

When you support Roswell Park Comprehensive Cancer Center through events like Empire State Ride, you’re supporting an institution at the forefront of innovative cancer care, advancing science and expanding treatments options. Those advances influence the way we treat all kinds of cancer everywhere, making your impact worldwide.

Inside a Roswell Park research lab

Advances influence how we treat cancer everywhere, making your impact worldwide

Why Roswell Park?

What you might not know is that Roswell Park is one of only 4% of cancer centers that hold comprehensive status from the National Cancer Institute (NCI). During its annual Core Grant renewal, Roswell Park was designated “exceptional” by the NCI, underscoring the center’s commitment to exceptional patient care and working toward a cancer-free tomorrow. That commitment trickles down to the work Roswell Park does to drive breakthroughs in cancer research with the potential to become the next standard of care, everywhere.

Igniting Cancer Breakthroughs is how we’re driving this mission forward.

Roswell Park is one of only 4% of cancer centers that hold comprehensive status

A group of exceptional doctors, researchers and nurses stands n front of Roswell Park Comprehensive Cancer Center.

What is Cell Therapy?

Immunotherapy has changed the way we treat cancer by taking full advantage of the innate genius of the immune system. Cell therapy, a type of immunotherapy, is an evolving and expanding field that offers great promise for patients and their loved ones.

Cell therapy uses cells, sometimes gene-engineered, to work with a patient’s immune system to stop cancer growth and kill existing cancer cells. This therapeutic approach is quickly becoming an option for a greater range of cancer types, in many cases allowing patients to move away from treatments like chemotherapies which can have harsh side effects.

Igniting Cancer Breakthroughs: Phase I ✅

Thanks to donor support through events like Empire State Ride, Igniting Cancer Breakthroughs has set the foundation for innovation at Roswell Park in the field of cellular therapy. In phase I, this campaign focused on hiring the right talent and building the right infrastructure to manufacture cells in house. By doing so, Roswell Park has improved patient access to cell and gene therapies while increasing capacity to fuel clinical trials in pursuit of effective, less invasive treatments for all types of cancer. 

Now, Roswell Park is uniquely positioned to become a global destination for innovative cancer care.

Education Site - Dr. Azrak OICO Program 2.4.21-41

An All-Star Team

Roswell Park has assembled a team of industry leaders to execute the innovative work that needs to be done in cell therapy and immunotherapy, ensuring your contributions are making the maximum impact for the future of cancer care. Led by Deputy Director Renier Brentjens, MD, PhD, The Katherine Anne Gioia Endowed Chair in Cancer Medicine, and a 2024 Empire State Rider, this team is working seamlessly to bring innovative therapies from bench (lab) to bedside (patients).

The Right Infrastructure

2024 marked a historic year in Roswell Park Comprehensive Cancer Center history — the opening of 14 new state-of-the-art clean rooms as part of the Roswell Park GMP Engineering & Cell Manufacturing (GEM) Facility. The new clean rooms, paired with four pre-existing clean rooms, position Roswell Park as a global leader in the field of cell and gene therapy. In fact, the facility is the first of only two cell and gene therapy hubs in New York.

Cells, a cornerstone of cell therapy, can now be manufactured in house, opening a world of possibilities for cancer treatment for both solid tumors and blood cancers. Donors have been essential in bringing this goal to life.

Igniting Cancer Breakthroughs: Phase II 🟢🚦

With the right team and infrastructure in place, Roswell Park is now equipped to launch several promising new clinical trials. Current cell therapy clinical trials are seeing an improvement in survival rates for patients with blood cancers. With those achievements in mind, Roswell Park researchers are now shifting focus to using recent discoveries to study chimeric antigen receptor (CAR) T-cell therapy on solid tumors. CAR T-cell therapy is a type of cell therapy that re-engineers a patient’s own disease-fighting immune T cells against their specific cancer.

Using CAR T cells to treat solid tumors remains challenging, because many patients either do not respond or their cancer returns after treatment. Researchers are now working to improve CAR T-cell design to help the cells work better and last longer in the body. Four clinical trials for these cancers are in very early stages and could bring about groundbreaking changes to the way we treat cancer. Donations to Igniting Cancer Breakthroughs through events like Empire State Ride keep these trials moving forward.

Current Clinical Trials Underway Thanks to Igniting Cancer Breakthroughs

Small Cell Lung and Prostate Cancer

Led by Renier Brentjens, MD, PhD, Deputy Director at Roswell Park and The Katherine Anne Gioia Endowed Chair in Cancer Medicine, and Edwin Yau, MD, PhD, Assistant Professor of Oncology

Dr. Brentjens' lab has developed next-generation CAR T cells that are enhanced to secrete immune-activating signals that boost their ability to fight cancer. These modified CAR T cells have shown improved tumor control in laboratory models of aggressive solid cancers, including lung and prostate. Based on these promising results, this clinical trial will test these new CAR T cells in patients with chemotherapy-resistant small cell lung cancer and neuroendocrine prostate cancer, which can have prognoses of only months.

Pancreatic Cancer

Led by Drs. Brentjens, Anu Krishnamurthy, MBBS, Associate Director of Early Phase Clinical Trials for Solid Tumor Cell Therapies and Leonid Cherkassky, MD

The pancreatic cancer CAR T-cell therapy trial will combine targeting of both tumor cells and cancer-supporting cells called fibroblasts. Fibroblasts function like a castle’s moat, preventing optimal T-cell function against tumor cells. T cells are additionally armored with cytokines that increase their functionality within the tumor. Researchers are currently optimizing this therapy in the laboratory in preparation for treatment in patients.

Adult and Pediatric Sarcoma

Led by Drs. Renier Brentjens, Ajay Gupta, MD, MS, & Joyce Ohm, PhD

Treatment options for cancer patients with bone sarcomas are limited, and the prognosis is poor. A new study involves a novel dual-armored, dual-targeted strategy to overcome limitations in the use of CAR T-cell therapy for sarcoma patients. This new strategy will use specific immune modulating proteins to reprogram immunosuppressive myeloid cells and stimulate anti-tumor T cells. This will boost a patient’s immune response against the tumor. Results will ultimately shape the future of CAR T-cell therapy for other solid tumors.

Ovarian Cancer

Led by Marco Davila, MD, PhD, and Emese Zsiros, MD, PhD, FACOG

This early-phase clinical trial is testing a new form of cell therapy for patients with platinum-resistant ovarian cancer, which has no cure and minimal treatment options. Researchers will use a patient's own immune cells, genetically modified in a lab to recognize and attack cancer. These cells will also be able to release IL-18, a molecule that boosts the immune response, to make treatment more powerful and longer-lasting. Patients will receive therapy through a standard IV infusion and a second infusion in the abdomen to reach cancer that has spread in the belly and maximize the T cells’ ability to find and destroy tumors. Researchers hope to determine the safest dose, understand how the treatment behaves in the body, monitor how the tumor responds and learn how and why the therapy may or may not work in each patient.

If you are interested in taking your support of Igniting Cancer Breakthroughs to the next level, contact the fundraising team at EmpireStateRide@roswellpark.org.

Check out why these riders support Igniting Cancer Breakthroughs

Maria Coccia-Bourgeois

“My why for supporting Igniting Cancer Breakthroughs? For so many reasons on my heart. In honor of my loving parents, Angelo and Gloria; for myself, because I am so blessed to be alive; and for all who are in remission or heaven because of cancer. I pray we can make treatments less invasive, less toxic, and win the fight against cancer. This is why I ride and do my best to raise funds for Roswell Park Comprehensive Cancer Center. I am committed to raising money for the cell manufacturing facilities, because Roswell Park is my HOPE.”
Maria at Empire State Ride after cancer treatment
Maria
Veteran Rider

Terry Bourgeois

“Dynamically creating and manufacturing personalized vaccines and other treatments represents a new paradigm in medical treatment. This capability is urgently needed on a large scale; every day we delay means another day someone must wait. I support the Igniting Cancer Breakthroughs campaign to advance to a new frontier in cancer treatment as soon as possible.”
Terry Bourgeois Smiles. Identifier
Terry
ESR Founder

2026 Empire State Ride Training Plans

2026 Empire State Ride Training Plans

Empire State Ride to End Cancer logo, slogan "Ride Stronger Together," and text: "Charlie Livermore's Official 2026 Empire State Ride Training Plan" on a blue and orange gradient background.
A person in a teal jacket and white helmet is riding a bicycle on a road. They are wearing sunglasses and smiling, with green trees in the background.

Start training for the 2026 Empire State Ride with Coach Charlie Livermore

Hi, everyone. Coach Charlie here.

 

The 2026 ESR training plans are here!

As a coach, I’ve been challenged to provide advice for a wide a range of riders. The training load for an advanced rider is too much for a beginner and the correct dose for a beginner will not help an advanced rider. To make it easy, I divided the ESR rider community into categories and created three versions of the training plan: Advanced, intermediate and beginner. I also added two new additions this year:

1) A new, two-day training plan for those riding from Weedsport to Niagara Falls.

2) A quick guide to determine how hard you’re working based on your breath (using rate of perceived exertion (RPE). This card can be printed and taped to your bike as an easy reference point. 

Start date and length of each plan varies. For beginners, I stayed with the original 22-week plan since most of those in this category don’t have an indoor training option and can’t ride outside until spring due to weather conditions. The intermediate and advanced plans assume you have an indoor training setup or can ride outdoors.

Before you begin, familiarize yourself with the cycling terms and learn how to read the plans. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. 

Click below to learn the terms and how to read the plans. 

Whether this will be your first ESR or you are an experienced multi-day event rider, you’ll benefit from following one of the structured training plans.

Preparing your body for the challenge of riding 500+ miles isn’t just about riding more. You’ll achieve a better level of preparedness with quality training over quantity. Anyone can do the Empire State Ride; even a time-crunched athlete can feel confident at the start line if they train right.

Start every workout with a warm-up.

Warm-ups can vary, but you want to do at least 15 minutes of conversational pace riding before you start any high-intensity-interval workout. Focus on the execution of the intervals rather than time. After you warm up and complete the intervals, complete the remaining prescribed time of the at an easy endurance pace. Workouts will be listed with a total duration that is longer than the total time of the actual intervals to account for this. 

I prescribed all workout intensities based on Rate of Perceived Exertion (RPE), a measure of workload to determine how hard you feel you are exercising. In a training setting, the RPE scale is from 1-10 (1 being no exertion and 10 being a maximum effort). Each workout in the training plan has an RPE associated with it to help guide you to the prescribed intensity. Below, Table 7.1 Workouts, RPE and Breathing Rate lays out what you’re trying to accomplish with each workout to understand the scale.

Chart of terms

Recovery Miles (RM)

Recovery miles need to be very easy to allow you to recover from previous workouts. They’ll range anywhere from 40 – 60 minutes and should be substantially easier than endurance miles. It should be 2-3 on an RPE scale and have a frequency of 2-3 times per week.

Endurance Miles (EM)

Much of your riding time will consist of endurance miles. Many people refer to this as their forever pace, but it’s also the time around your interval sets. These rides should be a 4-5 on the RPE scale and range from 90 minutes to 6+ hours. Your speed will vary with hills but remember to keep your rate of perceived exertion (RPE) the same. Going uphill at the same speed requires more work, which can turn your endurance miles into steady state quickly.

Tempo (T)

Tempo workouts are faster than endurance miles but not all out (at your “lactate threshold”). These workouts help develop a stronger aerobic engine by maintaining an effort outside of your comfort zone. They should be a 6 on an RPE scale and range from 15 – 45 minutes for each interval. Be very careful that you don’t let your intensity level get into your lactate threshold. It’s easy to let it creep up, but faster doesn’t always mean better. You need to be able to sustain that pace for longer periods of time to get the best adaptation.

Steady State (SS)

Steady state workouts are probably the most well-known of these workouts. They’re an important part of training and very strenuous. They should be done at or slightly below your lactate threshold at an RPE of 7-8. These intervals are shorter than tempo because of the intensity involved. Each interval ranges from 8 to 20 minutes and has a 2-to-1 recovery ratio. A typical workout may look like 3×10 min with 5 minutes of active recovery between each interval.

Power Intervals (PI)

Power Intervals are short, extremely strenuous intervals that help develop your VO2max. They last 1 to 5 minutes at an RPE of 10. Warming up before these is even more important, so make sure to get in 15-30 minutes of conversational riding before you start the intervals. The recovery period is 1 to 1, so 1-minute intervals have 1 minute of active recovery.

Fast Pedaling (FP)

This workout should be performed on a relatively flat section of road or on an indoor trainer. The gearing should be light, with low pedal resistance. Begin slowly and increase your pedal speed, starting out with around 15 or 16 pedal revolutions per 10-second count. This equates to a cadence of 90 to 96 RPM. While staying in the saddle, increase your pedal speed, keeping your hips smooth with no rocking.

Concentrate on pulling through the bottom of the pedal stroke and over the top. After one minute of fast pedaling, you should be maintaining 18 to 20 pedal revolutions per 10-second count, or a cadence of 108 to 120 RPM for the entire amount of time prescribed for the workout. Your heart rate will climb while doing this workout, but don’t use it to judge your training intensity. It is important that you try to ride the entire length of the fast pedaling workout with as few interruptions as possible.

 Rest Between Intervals (RBI)

This is the rest time between each interval. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBI period.

Rest Between Sets (RBS)

This is the rest time between sets of intervals. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBS period.

Here is a typical steady state (SS) interval workout:

 60min w/ 3x6min (SS), 3min RBI

 All workouts start with the total time. In this case, it’s 60 minutes. Within the overall time, there is a specific interval set of three intervals. Each interval is 6 minutes long at the Steady State (SS) intensity and the rest between each 6’ interval RBI is 3’. The total amount of time of the interval set is 24’. So, what to do with the remaining 36’? Use some of the time before the interval set to warm up and ride the remaining time, less 5’, for a cooldown, at endurance miles (EM) intensity.

Beginner

This group consists of riders who are either brand new to cycling or start training in the spring and summer months just to prepare for ESR. Average speed of this group is generally 10-12 MPH.

Intermediate

The intermediate rider plan is also designed for cyclists who ride all year around. These riders won’t have a problem tackling the distance, but it will be a significant challenge. The average speed of this group is generally 14-16 MPH.

This group consists of riders who are either brand new to cycling or start training in the spring and summer months just to prepare for ESR. Average speed of this group is generally 10-12 MPH.

Two-Day

This abbreviated training plan spans eight weeks and gets you ready for the two-day ride. It is ideal for beginners or those with less time to train.

Advanced

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of ESR. Their goal might be to ride the 560 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Meet Coach Charlie Livermore

Pro-level Coach. Endurace Athlete. Cancer Surivor.

The Empire State Ride is lucky to have the support of professional-level cycling coach Charlie Livermore as an advisor and friend. Charlie is a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.

Check out more training blogs:

Pedaling and Shifting 101

How to Ride in Hilly Terrain

Strength and Mobility for Cycling

Nutrition and Hydration for Endurance Rides

Meet the Father Who’s Going 500+ Extra Miles for Pediatric Cancer Research

A smiling cyclist in a white and blue Excelsior jersey and helmet stands outdoors, wearing red reflective sunglasses. Blurred trees and sunlight are visible in the background.

Meet the Father Who’s Going 500+ Extra Miles for Pediatric Cancer Research

How One Cyclist Seeks Adventure in the Face of Cancer

In a crowd of celebratory riders and spectators at the 2025 Empire State Ride finish line, one road warrior stood out. A string of colorful beads hung from his neck, wrapped several times like a cascade to accommodate its 30 feet of length. The bright colors contrasted a white Excelsior jersey, catching the eye of passersby.

Naturally, people had questions.

“I don’t know why I didn’t expect it, but I had all sorts of people like, ‘What’s going on? What’s that all about? And I kept telling the story over and over and over,” said 2025 ESR road warrior Brice Dieter.

Brice was wearing Beads of Courage, given out through the Courage of Carly Fund at Roswell Park Comprehensive Cancer Center. Each bead tells the story of a child’s cancer journey. In this case, it’s the story of his son, James.

“Everything James goes through, he collects a bead for. So, every time he takes chemo, he gets a bead. Every time he gets a bag of fluids, he gets a bead,” Brice explained. “It’s both a beautiful image and a sobering one because of how long the string gets. It’s a powerful visual of what a child can go through.”

A smiling cyclist wearing an orange “TO END CANCER” cap, a blue and white Excelsior jersey, and many colorful beaded necklaces stands outdoors among other cyclists and bikes. Trees and grass are visible in the background.

The pattern and color of each bead represents a different milestone in James’ treatment. A black bead represents port access, a white bead represents chemotherapy, a yellow bead represents an overnight stay in the hospital and so on.

A young child with curly blonde hair sits on a couch, smiling and holding up colorful beaded strings. The child wears a blue and orange shirt, gray pants, and has a prosthetic leg. Natural light comes through a window behind them.
A young child smiles while sitting in a hospital chair, holding a toy truck and a blue blanket, with an IV in his hand. He looks at a tablet on a tray in front of him, surrounded by medical equipment.

A Difficult Diagnosis

On October 30, 2023, Brice learned that his then two-year-old son had acute lymphoblastic leukemia (ALL). The diagnosis came after 11 days of testing and uncertainty. James soon embarked on the first leg of a three-year-long journey to recovery, undergoing several rounds of chemotherapy and many hospital stays.

For Brice and his family of six, James’ cancer journey meant learning to punch fear in the face. The mantra came to Brice on the drive to the hospital in Buffalo, just before the diagnosis.

“We had just gotten on 90, and the fear started to rise up in me. I’m having this conversation in my head: ‘He’s super sick. He’s going to die. It’s your fault.’ Really nasty things. And I stopped myself and said, ‘Nope! We’re not playing with this.’ And I told my wife that no matter what happens, we are not going to entertain fear.”

Ever since, Brice says James has navigated even the hardest parts of his treatment like a champion. So has the whole family. Together, they choose to hold on to the little moments — like James chasing his nurses down the hospital hallways, jumping his Hot Wheels cars over his feet while munching on a giant cookie or belly laughing at silly jokes. This keeps the family going strong.

I told my wife that no matter what happens, we are not going to entertain fear.”

 

Despite the inherently scary nature of leukemia, Brice adds that ALL has a set treatment path and a strong survival rate. It’s not lost on him that other forms of childhood cancer, like Ewing Sarcoma, are still difficult to treat.

“It’s so frustrating, angering, infuriating, how many people I know who are being diagnosed with some form of cancer and how some cancers don’t have treatments that work,” Brice said.

A portrait of James, playing with his truck
A smiling adult poses with a young child in a firefighter costume sitting in a yellow "Brady Buggy Wagon" filled with toys, inside a brightly lit hospital hallway with medical equipment in the background.
Brice and his son, James, at Roswell Park

A Personal Challenge with a Real Impact

Three cyclists stand smiling outdoors, each wearing matching blue and orange jerseys and medals. The center person has sunglasses, a cap, and multiple beaded necklaces. Trees and grass are visible in the background.
Brice Dieter with Courage of Carly Fund Program Manager Megan Crawford and Pediatric Fellow David Byrwa

“Watching a child fight cancer means watching a parent carry an impossible weight as they face the unimaginable. But still, they never waver as their child's fiercest advocate."

When he stumbled upon a fundraiser for Empire State Ride in 2024, Brice took time to learn about the 500+ mile bike ride across New York State. The personal challenge drew him in; he loved the idea of pushing himself physically and getting outside his comfort zone. But he was also drawn to the idea of moving vital research forward to help others facing a cancer diagnosis — especially pediatric patients like James.

Brice soon discovered that the Courage of Carly Fund program manager, Megan Crawford, has participated in the weeklong Empire State Ride multiple times and planned to again that year. Knowing that he’d ride alongside someone so instrumental in his son’s care sold him on signing up. It’s also what led him to raise an incredible $11,280 for cancer research and achieve Excelsior status.

Reflecting on the experience of riding with Brice, Megan had this to say, “Watching a child fight cancer means watching a parent carry an impossible weight as they face the unimaginable. But still, they never waver as their child’s fiercest advocate. To ride alongside Brice and witness his strength transformed into action was both humbling and inspiring. And while I wish we met under different circumstances, I feel honored to be part of the Dieter family’s journey.”

Brice’s 2025 Empire State Ride Experience

Brice successfully conquered 500+ miles on the road during the 2025 Empire State Ride. His experience, however, transcends the miles. What stood out to Brice was seeing the impact of his fundraising up close: A rider, given more time with his dad because of Roswell Park’s CAR T-Cell therapy; doctors on the frontlines of cancer research, pedaling alongside Brice; programs showing patients living longer thanks to the money raised through events like Empire State Ride; and so much more.

“The impact is real. It’s insane,” Brice reflected.

At the 2025 finish line, Brice’s celebration was cut short due to an unexpected hospital visit for James. He crossed with his fellow road warriors and quickly left to be with his son. But he proudly wore his beads across the finish line.

“Seeing three of my four boys at the finish line, knowing that James and my wife are in the hospital collecting more beads was so powerful. And it galvanized the mission. It galvanized the purpose for why I just pedaled. It validated every sore, every tight muscle, every bit of discomfort I might’ve experienced and made it all more than worth it.”

A family of six stands together on a baseball field. The parents are holding two young children, while two older children wearing blue "Blue Jays" shirts stand in front. A scoreboard and baseball diamond are visible in the background.
The Dieter Family

“Seeing three of my four boys at the finish line, knowing that James and my wife are in the hospital collecting more beads was so powerful. And it galvanized the mission. It galvanized the purpose for why I just pedaled. It validated every sore, every tight muscle, every bit of discomfort I might've experienced and made it all more than worth it.”

Ride Stronger Together

A New Spin on a Hometown Favorite: 2,800 Miles Across the US for Cancer Research

A cyclist wearing a blue jersey reading "500+ Miles NYC to Niagara Falls" stands beside his bike, looking toward a docked ferry with cars and a cloudy sky in the background.

A New Spin on a Hometown Favorite: 2,800 Miles Across the US for Cancer Research

An older woman and a man wearing a bicycle helmet and sunglasses share a kiss outdoors on an overcast day, with greenery and a cloudy sky in the background.

To say Jay and Tammy Warren live life to the fullest is an understatement. They don’t just savor every moment along the way, they create big, life-changing adventures and see them through. Their warm energy and sense of humor have helped them overcome countless challenges, including on their most recent adventure: a 2,800-mile bike ride across the United States to raise funds for cancer research. 

The couple has taken on the Empire State Ride (ESR) 500+ Mile Hometown Challenge — a 500-mile commitment to ending cancer — to a whole new level. Jay has been riding daily while his wife, Tammy, manages SAG support every pedal of the journey. The pair started their ride in Portland, Oregon, and will arrive at Roswell Park Comprehensive Cancer Center in Buffalo, New York, on July 9. Their goal is to raise $10,000 for cancer research.

A few weeks after their arrival, they will once again join the weeklong adventure from Staten Island to New York City, working route and logistics support, as they have for many years. Being on the road and seeing riders’ passion for the mission to end cancer is what inspired Jay and Tammy to undertake this challenge in the first place.

A smiling woman in a blue "Empire State Ride" shirt stands next to a gray SUV with "Buffalo or Bust!! 2900 miles to End Cancer!" written on the window. Bicycles are mounted on the car's rear.

“We have been profoundly touched by the stories of survival and bravery from our ESR participants, but we’ve also been heartbroken by the loss of our own friends and family to this terrible disease,” they wrote on their fundraising page.

Their “Why” for Riding to End Cancer

In their professional lives, Jay and Tammy travel for work; during their down time, they travel for pleasure, making quick friends and unforgettable memories. It was during one of their off-hours explorations, a cruise from Tokyo to Sydney, that they met their friend Beryl. They stayed in touch long after their initial adventure, sharing a mutual love of exploration.

“Beryl was a spit-fire of a woman — four foot eight and amazingly fun. We always had a blast together, and she was very special,” Jay said.

Right before the 2024 Empire State Ride, Beryl passed away following her third recurrence of cancer. That loss solidified Jay and Tammy’s decision to do something more in the mission to end this terrible disease.

This commitment only deepened when Jay received a simple, two-word text on the road that read, “She’s gone.” A close family member also lost their battle to cancer. Jay and Tammy were in North Dakota, and they carried the weight of that news for the rest of the ride.

A cyclist wearing a blue jersey reading "500+ Miles NYC to Niagara Falls" stands beside his bike, looking toward a docked ferry with cars and a cloudy sky in the background.

How Their Ride Inspired Others Along the Way

Early on in their 2,800-mile journey, Jay and Tammy decided to write the words “Empire State Ride to End Cancer” with the website URL in marker on their car. It was a simple choice that resulted in countless conversations and elevated their overall experience.

“That little decision to write something on our car changed so much. People would read it and stop to ask us about the ride. Some people donated because of it, and others shared their cancer connection with us,” Tammy said.

Tammy paused for a moment in reflection, then went on to describe a moment on their ride that stayed with her. While standing by the car one morning, they found an older man studying the words they’d written. The man immediately wanted to donate to the cause and handed over a small donation. He went on to reveal that his wife had stage IV colorectal cancer, a diagnosis that came after she originally beat breast cancer. His eyes were wide and teary.

“Jay didn’t see this,” Tammy said. “But when he got on his bike and rode off, the man stayed there and watched as Jay got smaller and smaller. There was so much hope in the man’s eyes.”

“That’s why we do this,” Jay said. “That’s why we ride.”

A person wearing a blue jacket and helmet rides a bicycle past the rustic wooden Blackfoot Inn on a sunny day, with signs and outdoor seating visible in front of the building.
A man in a blue jacket squats next to a parked bicycle, using a free air pump to inflate the tire outside a building. Another bike and a block of ice are nearby.

Their Hometown Challenge Route

Their profound commitment to the mission to end cancer has seen Tammy and Jay through many challenges on their journey. The road to starting this ride was laden with injuries and health concerns that delayed their start date. Tammy originally intended to ride with Jay, but when her hands started getting numb — a result of an old injury — they decided to backtrack to Portland to find and buy a car that would become their SAG vehicle.

They finally restarted their journey on May 17 with a commitment for Jay to ride an average of 52 miles a day for 53 days straight. Their route has taken them through Oregon, Washington, Idaho, Montana, North Dakota, Minnesota, Wisconsin, on a four-hour ferry ride over Lake Michigan, along the St. Clair River, and finally — along the northern edge of Lake Erie. Their final day will take them across the Peace Bridge and into Kaminski Park at Roswell Park Comprehensive Cancer Center.

Some days, Jay has ridden more. Some days, he has ridden less. But every day is different. His first nine days saw unrelenting rainstorms. Partway through, he faced intense headwinds and steep climbs. He completed a century ride (plus 13 bonus miles), and scaled back mileage toward the end of the route. Through it all, he’s only taken one day off.

The Memories and the Mission

The memories made along the way have been some of the best of the couple’s life together. There were bear sightings in a town in Wisconsin where “everything had bear in the name.” There was snow atop a steep hill in Montana after Jay rode up a hill with an 8% grade (in his lowest gear for nearly an hour). There were new friends and lots of laughs.

Of the adventure, though, Jay and Tammy say that talking about the mission is what stands out most. Like so many, they dream of a world with better outcomes for everyone facing a cancer diagnosis.

“We count every day, mile, and inch as we ride, knowing that every revolution of our pedals contributes to our final goal just as every dollar donated counts toward finally conquering cancer,” they wrote.

A cyclist wearing a helmet and blue jersey stands on a sandy beach, holding a white bike, with waves and a clear blue sky in the background.

Team Roswell: Meet the Roswell Park employees participating in Empire State Ride

A collage of cyclists in helmets and cycling gear surrounds a central banner reading "Empire State Ride Team Roswell," featuring people posing with bikes, signs, and celebratory gestures outdoors.

Team Roswell: Meet the Roswell Park employees participating in Empire State Ride

At Roswell Park Comprehensive Cancer Center, staff members live the mission to end cancer every day through the amazing work they do. For the Team Roswell employees taking part in the 2025 Empire State Ride, this mission is not only part of their lives in the office but also on the road.

Your Team Roswell teammates are going an extra 500+ miles to raise critically needed funds for cancer research, bringing hope to cancer patients everywhere. Meet these incredible road warriors, get inspired by their stories and follow their journeys on Empire State Ride’s Instagram, Facebook and LinkedIn pages.

Gretchen Zimmerman

Senior Clinical Informatics Specialist

Four cyclists wearing matching "2023" team jerseys and helmets pose together on a wooden bridge with bikes behind them. A river and green hills are visible in the sunny background.

I’m riding to end cancer for all — for every patient, every survivor and every person still waiting for a cure. I ride because I believe in hope — not just as a feeling, but as a force for change.

Cancer takes so much, but it can’t take away our hope. Every mile I ride is powered by the belief that hope can heal, hope can lead to cures and hope can unite us.

I ride:

  • For the patient who just heard the words “you have cancer” and needs to know they’re not alone.
  • For the child in treatment whose smile reminds us that there’s so much to fight for.
  • For the family praying for more time — and the researchers working to give it to them.
  • For those we’ve lost, and the hope their memory inspires.
  • For a future where cancer isn’t a death sentence, but a treatable, beatable disease.
  • For our community.

This ride is more than a challenge — it’s a beacon of hope. And with every turn of the pedals, we move closer to a world without cancer. Together, Team SPMaz rides with purpose, rides with hope and rides to end cancer for all.

David Byrwa

Pediatric Fellow

A cyclist wearing a helmet and sunglasses rides a bike on a sunny road, with American flags and green trees visible in the background.

I chose to ride in Empire State Ride in 2025 because it is deeply personal to me. As a pediatric heme/onc fellow at Roswell Park and Oishei Children’s Hospital, I witness the constant strength, courage and resilience of our youngest patients who are fighting cancer. The ride serves as a symbolic way for me to mirror their fight in a small way, all while raising money for groundbreaking research. I’m proud to ride for them, with them in spirit, and for the hope that one day we’ll beat cancer for good. 

Megan Crawford

Pediatric and Young Adult Program Manager

Three smiling cyclists pose holding medals and a large “We Made It! 500 Miles One Mission” frame, celebrating the Empire State Ride to End Cancer, with a scenic background and the falls partially visible.

I ride for our patients, and for a world where no parent loses a child, and no child loses a parent to cancer.

The Empire State Ride offers a rare moment to take a step back and reflect on the meaningful work we do, and honor the strength of the patients we serve ­— all while raising critical funds for the future of cancer care.

Julia Faller, DO, MS

Chief Medical Officer

A woman smiles while standing next to a camping chair and tents in a grassy campsite with trees in the background. She appears to be organizing her belongings.

I’m riding to represent Roswell Park and all the great work we are doing, and I’m excited  to raise money to support the research being done and the research needed.  I get to see directly the impact of the dollars raised on our community and the world.  

This is an incredible life changing experience where you physically challenge yourself and also meet incredible people along the way. 

Fun Fact: I belong to a highly competitive family that has an annual competition where many family members compete against each other in a triathlon.  There is a trophy where the winners are listed each year.  It takes place over a weekend and there are lots of other fun activities.

Charles Greenberg, PharmD

Pharmacy Manager

A man wearing a bike helmet and a "Ride for Roswell 2022" cycling jersey takes a selfie on a road near a large blue steel bridge over a river, with trees and blue sky in the background.

I’ve participated in the Ride for Roswell and been an Extra Mile Club member every year for 10+ years as a community member. Now, as a Roswell Park employee (2 years in July!), I’m excited to take on the challenge of riding a bike 500+ miles from Staten Island to Niagara Falls with Team Roswell for Empire State Ride.

I’m riding in support of friends and family members living their best life in spite of a cancer diagnosis, and in memory of those whose journey has come to an end. Thank you to all the amazing people at Roswell Park working hard every day to improve the lives of patients and their families, and those exploring innovative new treatments to END CANCER!

If you see me collapsed on the road, pause my Garmin.

Emily Isenhart

Pre-Doctoral Trainee
Department of Cancer Genetics and Genomics

A woman stands outdoors holding a bicycle in front of a sign for Roswell Park's Center for Genetics & Pharmacology and Zebra Family Conference Center. She is smiling and wearing a number tag, with cars and trees in the background.

I’m riding in memory of the loved ones I’ve lost to gynecological cancers, in honor of my grandmother — a cancer survivor — and to stand up for science. Breakthroughs in treatments and cures only happen through research, and Empire State Ride fuels that progress by funding cutting-edge cancer science at Roswell Park. I’m excited to be part of something bigger than myself, with a community of people who care deeply, show up for each other, and believe in the power of research to create a better future.

This is the first year in 10 years my PhD mentor, Joyce Ohm, PhD, Chair of the Department of Cancer Genetics and Genomics, hasn’t done ESR, so it’s kind of ironic that it’s my first year riding!

Brian Morreale

Pre-Doctoral Trainee
Department of Immunology

A person in a dark t-shirt and light jeans stands next to a black bicycle in front of a blue "Roswell Park Center for Genetics & Pharmacology" sign outside a building on a sunny day.

I decided to participate in the Empire State Ride to raise funds for cancer research at Roswell Park and publicly express my passion for science. Roswell Park is internationally recognized for their research and proud history. I want to be part of that legacy and help build the future. 

As a predoctoral candidate and first time ESR participant, I am looking forward to this unique experience with like-minded individuals that share a common goal —  to cure cancer.

Benjamin Richey

Senior Executive Director of Creative and Content Tech

A man stands outdoors on grass holding a black Specialized road bike. He wears a bright orange "Empire State Ride to End Cancer" T-shirt, black shorts, and a fitness watch. Trees and a wooden fence are visible in the background.

I’ve always been on ESR, but as a photographer. While it’s fun to hang out of a jeep to capture some incredible images, it was time to trade in the camera for a bike. I’m riding in memory of my sister-in-law, who passed away from cancer in late April. She loved that I dedicated my ride to her and was incredibly grateful. While we had hoped she could be at the finish line cheering us in, I’ll instead be wearing yellow all week, her favorite color, so that she will be with me for all 550-miles.

I recruited my brother from Seattle and my nephew from San Francisco. It’s going to be an amazing week riding together!

Raymond Sroka, MD, PharmD, FASA

Chief of Surgical Anesthesia

A smiling family of five poses outside on a sunny day. An adult man in cycling gear, an adult woman, and three young children stand together on pavement with green trees and grass in the background. A bicycle lies on the ground nearby.

I have been a Roswell Park physician since 2013 and consider myself lucky to be a part of the Roswell Park team and our mission to eliminate cancer.  As an anesthesiologist, I take pride in helping our patients through some of their most difficult days.  I started participating in the Ride for Roswell in 2018.  It has become one of my favorite events of the year.  It is obviously a great financial support for our work here at Roswell Park, but it is also a day filled with fun and emotion — remembrance for those lost and hope for those fighting. Colleagues have encouraged me to participate in the Empire State Ride for years, and I am excited to finally join in this experience as a first-year rider. I can’t wait to hit the road with everybody!

Fun fact about my fundraising: My primary fundraiser was an event in May that I called Cards Cure Cancer.  After soliciting prizes from local businesses, 30+ friends and family members gathered to play in a Texas Hold ’em poker tournament.  Together, we raised more than $5,000 for the Empire State Ride and Roswell Park!  

Jennifer Tuttle

Senior Administrator
Office of Employee Advocacy and Fairness

A woman wearing a yellow safety vest and bike helmet stands with her bicycle near a waterfront, with a park bench, birdhouse, and city skyline visible in the background under a clear blue sky.

I’m participating in the Empire State Ride because I believe in the power of community and the importance of supporting groundbreaking cancer research. This ride is a personal challenge and a way to honor loved ones affected by cancer. I’m looking forward to the camaraderie, the scenic routes and the sense of accomplishment that comes with every mile.

In high school, I dreamed of riding my bike across the country. Empire State Ride is an incredible opportunity to combine my love for the open road, my attraction to intense challenges and my desire to support our community. By participating, I can help provide services to individuals, families and friends during the most difficult times of their lives. 🚴‍♂️✨

Want to get involved?

Join us at the finish line to cheer the 2025 road warriors on, Saturday, August 2, starting at 2p.m. in Niagara Falls.

How to pack for a 500+ mile bike ride across New York State

A person kneels on a sidewalk, smiling, with a bicycle, part of The Empire State Ride, leaning against a brick wall nearby. Clad in a bright orange shirt, they prepare items from two bags—one navy and one orange—with a building entrance visible in the background.

How to pack for a 500+ mile bike ride across New York State

Packing for ESR? Check out these tips.

Tackling a seven-day, 500+ mile cycling adventure takes preparation, and one of the best steps you can take to prepare for Empire State Ride is to pack appropriately. When you register for this lifechanging ride, you’ll be sent all the details about the adventure, including what to bring. Here, you’ll also find a list of necessities and suggestions for your week on the road.

Additional Suggestions

Check out these additional recommendations from your fellow road warriors:

A group of older men walk down a path carrying luggage and duffel bags. They appear to be arriving at a campsite, with tents visible in the background. It's a sunny day, and they're dressed in casual summer clothing.
  • Tent fan and extra batteries — Steven Beintema
  • First-aid kit (small ace bandage, large patch bandages, alcohol prep pads) and ibuprofen — Willo Connor
  • Daily recovery shake to take within an hour when you get to camp — Jason Santos
  • Large binder clips to use as clothespins for hanging your kit to dry — Jim Cairns
  • Bike lube and rags — Jim Cairns
  • Two-gallon Ziplock bags to organize your clothes each day — Erica Pompey
  • Shower shoes — Shelley Unocic
  • Portable charger with cord(s) for phone and bike device(s) — Shelley Unocic
  • Tube and tire levers — Shelley Unocic
  • Allen wrenches that fit your bike — Shelley Unocic
  • Multi-port charging block with enough capacity for all of your electronics — Christine Standish

Extra supplies, like first-aid necessities, are also available at the HUB or through the bike mechanics and SAG team.

Here are a few more words of advice from riders who have been there:

Steve Mars, ESR co-chairman

Steve Mars

Ten-time road warrior Steve Mars says:

“#1 tip is to use a rolling bag … no need to carry or drag from the luggage truck after a long day of riding.”

Christine Standish

 Third-year road warrior Christine Standish recommends that you:

 

“Love everything you pack, especially your kit (shoes, socks, bib/shorts, jersey, helmet, gloves, sunscreen, sunglasses, chamois cream) and don’t bring anything you haven’t tried/tested before!”

Christine Standish, an ESR alumna, stands outside Wagner College at orientation during Empire State Ride 2023.
A woman smiles outdoors, wearing a gray "Empire State Ride" cap and a bright yellow T-shirt with a city skyline graphic. She has a necklace with a charm and stands in front of a blurred, green background.

Erica Pompey

Four-time ESR road warrior Erica Pompey says:

 

“Get the two-gallon Ziplock bags and put in your jersey, socks, and shorts for each day. Number the outside for what day it’s for. Then, after that day is over, put it back in the bag …keeps the stench in one place.”

As part of the $3,500 fundraising commitment, riders are provided with a tent, air mattress, camp chair and towel service each day. Each rider is allowed two medium-size bags, plus a sleeping bag and pillow that we transport each day. The weight of any single bag may not exceed 35 pounds. Pack strategically to have everything you need to enjoy the week!

Meet Empire State Ride’s Team Borikén

Two cyclists wearing helmets and jerseys smile for the camera, standing beside their bikes. More cyclists and a truck are in the background on a sunny day.

If you’ve been to the Empire State Ride finish line these past few years, chances are, you’ve seen a Puerto Rican flag flying proudly from the sea of excited spectators on the sidelines. In 2024, a crew displayed their hometown pride in anticipation of the big moment when Maritza Torres-Rivera and Marian Arcelay of Team Borikén, crossed the Empire State Ride finish line after seven days on the road. When the flagbearers spotted Maritza and Marian on Old Falls street, tears streamed.

Maritza, a Puerto Rican native or Boricua, started participating in Empire State Ride two years ago as a way of honoring a friend. At the time, Maritza and two close friends had planned to embark on El Camino de Santiago, a pilgrimage in Europe that culminates in a visit to the Cathedral of Santiago de Compostela in Spain. Right before the trip, however, one of those friends received the devastating news that her cancer had returned. Treatment would begin right away.

Honoring Her Friend’s Cancer Journey

Having seen an ad for Empire State Ride in Adventure Cyclist Magazine, Maritza decided to pivot and register for the weeklong bike ride to end cancer. This would be her way of standing in solidarity with her friend during her journey. So, she committed to the fundraising and training and successfully made it through 500+ miles across New York State. At the 2023 finish line, both friends greeted Maritza with wide smiles as they waved the flag — one of them enjoying a newly clean bill of health.

“For the 2023 ESR event, they flew to Niagara Falls, and you can imagine what it was like,” Maritza recalls. “I’m always like smiling and sunshine, but at that moment when I saw them, I was crying like a baby. And it was an emotional but super happy memory because she was there, and she was healthy again.”

Maritza describes her first Empire State Ride as unforgettable. It sparked a renewed sense of purpose and meaning inside of her, the cause becoming deeply personal. The people she met and the stories she heard during Empire State Ride have inspired her to take an even stronger stand against cancer.  

“My friend was the first person that I thought of when I did ESR, but after that first year, I’ve been meeting so many people, even in my family on both sides: survivors and those who already left us,” she says. “Now Empire State Ride is a mission, and I plan to do it as often as I can until I cannot do it anymore.”

Since her first ride in 2023, Maritza has been a vocal advocate for Empire State Ride, organizing community-based fundraisers and spreading the word to others interested in riding their bike across New York State. In fact, Maritza has stepped up her commitment to the cancer cause in two major ways: first, by growing Team Borikén, and secondly, by committing to fundraising for Empire State Ride.

Two smiling people hold signs thanking participants for supporting cancer research at the Empire State Ride. They wear casual clothes and hats, standing behind a barrier with a colorful "Ride On!" sign for the 500-mile cycling event.
A man in a blue shirt and cap holds a sign saying, "Thanks for riding! You're changing the state of cancer research for good." He is taking a photo with his phone. A crowd is gathered around in an outdoor setting with greenery.
Three people smiling while holding a large Puerto Rican flag. They stand outdoors with a tall observation tower visible in the background. One person is wearing sunglasses and a cap.

Empire State Ride’s Team Borikén

Maritza’s passion for Empire State Ride is palpable; evident in all she does and the way she talks about the cause. Inspired by this passion, almost ten people have been moved to join Team Borikén on the road this July, and many of those riders call Puerto Rico home. Borikén is the native and original name of the island of Puerto Rico, and those born on the island are known as “Boricuas.” It was only fitting that Maritza give this name to her team as a symbol of her hometown pride — a pride shared across her team.

Among the riders on Team Borikén will be Maritza’s two brothers on either side of her family who met for the first time in preparation for this adventure.

One of her brothers, Luis Manuel (also know as Manolo), had this to say about riding in Empire State Ride with his hister: “Para mí, va hacer una experiencia muy buena. Lo haré … porque mi hermana va a hacer esto, y será algo bien interesante, y pasaremos un tiempo muy bonito.”

“For me, it will be a good experience. I will … because my sister is going to do this, and we’ll have something really interesting to do and have a really nice time.”

Miosotis, a new member of Team Borikén for 2025, said that she has three reasons to ride: “Número uno, representar a mi país. Yo estoy bien orgullosa de mi bandera, de mi isla. Número dos, el [poder] demostrar que tengo la capacidad de cumplir mis sueños y mis metas. Y en tercer lugar, el [hecho] de que tengo la capacidad de ayudar a otros, aunque yo tengo mi edad, mis propias condiciones [de salud], pero dentro de mis limitaciones, sé que puedo hacer siempre un poquito más.”

“Number one, to represent my country. I am really proud of my flag, and my island. Number two, to prove to myself that I have the capacity to accomplish my dreams and my goals. And thirdly, is that I have the ability to help others. Although I have my age and my own [health] conditions, within my limits, I can always do a little bit more.”

Above all, Miosotis says that this year on ESR, she’s carrying the message that Boricuas really like to give from the heart. “Para mí es porque estoy llevando el mensaje de que nosotros, los boricuas, realmente nos gusta dar de corazón.” 

A group of four cyclists, three women and one man, are smiling and posing together outdoors. The women are wearing cycling jerseys and headbands, while the man wears an orange jacket. Bicycles and trees are visible in the background.

 

Of course, not everyone on Team Borikén is from Puerto Rico. Maritza has also added an honored addition to the team: BillyTheKid! A fellow lover of all-things Borikén, Billy was one of the first people to donate to Maritza’s fundraising efforts in 2023. At the time, he was just a stranger. Now he’s a fast friend and honorary team member. Maritza calls him “a star” among ESR riders and looks forward to new memories ahead with him and their growing team. There’s also Alesha Telvick, her bike buddy from Ohio, who will join ESR for the first time, too. Alesha’s mom was diagnosed with breast cancer in early 2024. Maritza’s cousin, Solmarí, a cancer survivor, will also be on the road. 

Fundraising for Empire State Ride

With a growing team underway, Maritza has big plans for fundraising in 2025. Last year, she managed to raise more than $10,000 for the cause. This year, she hopes to exceed that amount and make an even bigger impact in the fight to end cancer.

Read more about Maritza’s fundraising initiatives >>

In the meantime, Team Borikén is gearing up for 2025 and hopes you’ll join them in supporting this cause!

“Each member of Team Borikén has faced their share of adversity. Time and again, we’ve tackled challenges head-on, bringing an infectious optimism that lights up any space. This is the energy we bring to the Empire State Ride: an unstoppable force of passion, camaraderie and genuine love for others that transcends the miles,” Maritza says. “Our team may still be small, but our hearts are bigger than the open road we conquer.”

Fundraising made fun

A cyclist in a white jersey and helmet triumphantly holds a teal bicycle overhead. They are standing by a railing with a waterfall and a tower visible in the background on a sunny day.

Fundraising made fun

How road warrior Maritza Torres Rivera is supporting the cancer cause

When you sign up for Empire State Ride, you’re committing to raising critical funds for lifesaving cancer research.

When you sign up for Empire State Ride, you commit to riding 500+ miles across New York State on the seat of your bike and raising critical funds for cancer research. Maybe you’re an experienced cyclist who knows they’re ready to conquer the road but the thought of raising $3,500 has you hesitating to sign up. Or maybe, you’ve already signed up and have no idea how to get started toward reaching your goal. Wherever you are in your journey to Empire State Ride, we’ve got you covered with tips to help you reach the fundraising finish line (and have fun doing it!).

One of the best ways to fundraise is to see how fellow road warriors are rising to the challenge. We sat down with veteran road warrior and Excelsior rider Maritza Torres Rivera of Team Borikén to see how she raised more than $10,000 last year.

Her advice?

1) Start early.

“While meeting the minimum fundraising requirement allows Team Borikén to be part of the 500+ mile ride, we see exceeding that goal as a concrete way to further our mission to eradicate cancer as soon as possible. As soon as the event wraps up in July, I begin brainstorming ideas for the following year. By August, I’ve already secured the date for my first fundraising event at Chipotle.”

2) Offer an incentive in return for a donation.

“Our most effective campaigns offer donors something in return, even small gestures like a doughnut or a cookie, which show gratitude for their generosity.”

A woman in a cycling helmet smiles with a temporary tattoo of a bicycle and the words "Empire State Ride to End Cancer" on her cheek. The number 260 is on her helmet. She's outdoors with a background of trees and blurred objects.
Maritza's dough-nate for doughnut fundraiser
A cyclist wearing a white jersey with colorful names and messages stands on a gravel path. They are holding a water bottle and wearing a headband. In the background, tents and trees are visible under a cloudy sky.
Festive "Merry Navidad! Raffle" poster with gold and black design. First prize: $100 Vanilla gift card. Second prize: ESR 925 silver bike pendant. Tickets are $5. Drawing on January 5, 2025, at 6 PM live on Facebook. Purchase via Venmo, ATH Móvil, CashApp.

Here are a few examples of fundraisers that have worked for Maritza and Team Borikén:

  • Dough-nate for a Doughnut Campaign: Held multiple times a year individually or collectively at locations like breweries, gyms, farmers’ markets, fairs and supermarkets. Team Borikén gets donuts from Krispy Kreme’s fundraising program, which provides discounted rates.
  • Restaurant Fundraisers: Like Chipotle events, partnerships with Chili’s and Macaroni Grill allow a percentage of sales (20-25%) to support the cause during specific dates and times.
  • Raffle Ticket Sales: Selling 100-200 tickets for prizes like $100 gift cards or football squares.
  • Wine & Chill Events: Neighborhood gatherings where donors receive a glass of wine for contributions of $5 or more, fostering community bonds while raising funds.
  • Special Gym Events: Hosting classes like spin sessions at CycleBar, where the gym provides the space, instructor and promotion, and all proceeds go to ESR fundraising efforts.
  • “Make Your Mark on My Jersey” Campaign: For a donation, individuals can add names or dedications to a jersey worn during one of the seven ride days. This honors cancer survivors and memorializes loved ones.
  • Merchandise Sales: Partner with Bonfire to design and sell shirts, hats, and hoodies. These require no upfront investment and allow for creativity within ESR’s brand guidelines.
  • 100 x $100 for Hope Campaign: Sending postcards urging friends, including past donors, to join an elite group of heroes donating $100 to fight cancer.
  • Personalized Sponsor Requests: Writing tailored letters or emails to individuals or entities seeking their support. These efforts are more successful when personalized with shared experiences. In some cases, sponsors are offered visibility, such as wearing a jersey with their company logo, in exchange for donations over $500.
  • Social Media Engagement: Regular posts on Facebook and Instagram capitalizing on holidays, birthdays and special occasions to remind friends of our mission. This increased activity boosts traffic to profiles, sometimes resulting in surprise donations from friends or strangers.

Ready to follow Maritza’s lead and rise to the challenge? Register for ESR 2025, log in to your fundraising dashboard and get started today!

Not sure where to start? Ask the ESR Fundraising Team!

If you’re still in need of assistance, ask the ESR Fundraising Team! Fundraising is what we do. If you need some help reaching your goal, contact us. We will guide you with tips and tools to make the process as smooth as possible. Reach out to us at empirestateride@roswellpark.org

With support from your ESR community, fundraising doesn’t have to be another hill to climb on your journey. Instead, it can be an exciting part of the adventure! You’ve got this.